Robin - Training

[TheEd]

Robin, do the 4k time-trial this week when you can however with the recent snow I am not sure when you can slot it in?

then next week will be the first 2k session (Thursday)

Let me know your plans

TheEd

[robin.lagerqvist]

Hej !

Sprang idag 200m x 5 i slingan. Mycket snö i spåret och lite tungt att springa men annars gick det bra.

// Robin

[TheEd]

now now don't lose the plot

you can do the 4k time-trial indoors if you like

TheEd

[robin.lagerqvist]

Hej !

Sprang ikväll 4km snabbdistans. Tiden blen 14.57 inte speciellt snabbt.

[TheEd]

you had to start somewhere Robin and things can only get better

is the track OK for 2000's on Thursday?

Cheers

TheEd

[robin.lagerqvist]

Sprang idag lugn löpning 12km på 65 min.

- Ja löparbanan är bra så det går att springa 2000m x 5 men det är kallt och blåsigt. Vet inte men det går att springa i motionsslingan.

// Robin

[TheEd]

Hi Robin

you do not have a race at the end of this first 3 week cycle, so we can start the 2k session at 3.50 to 3.55 per k

so 5 x 2000m in 7.40 to 7.50 with 90 seconds rest

will be interesting to see how you cope

remember now that all the 30 to 40 minute easy runs stay at 1hr

please ask questions for clarity

TheEd

[robin.lagerqvist]

Hej !

Vilken dag skall jag börja med 2000m x 5 ?

// Robin

[TheEd]

2000's on Thursday

Day 1 of the program starts on a Tuesday first 2k session Thursday the first 1k session on the next Tuesday

from Day 3 to Day 8 is the 'overload' period

Cheers

TheEd

[robin.lagerqvist]

Sprang idag 2000m x 5 med 90s vila.

Höll 3.55 min/km

// Robin